How to Improve Your Calf Raise and Avoid Common Mistakes
How to Improve Your Calf Raise and Avoid Common Mistakes
Posted in Strength by Jason Wright on October 1, 2024.
Calf raises are a fundamental exercise for strengthening your lower legs, but many people struggle to perform them correctly.
Today, our physio Jack shares essential tips to help you perfect your calf raise technique and avoid common mistakes.
Watch the video and read on for a detailed breakdown of the key points.
1. Place a Towel Under the Ball of Your Big Toe
Why It’s Effective: This simple adjustment enhances calf muscle activation, by elevating your toe slightly, you engage the muscles more effectively.
2. Maintain Proper Form by Keeping Your Knee Locked Out
Why It’s Effective: This maintains proper form and ensures the focus remains on your calf muscle rather than shifting to other parts of your leg.
3. Aim For a 2-second Ascent and 3-second Descent
Why It’s Effective: This slow, deliberate movement increases the time your muscles are under tension, which helps maximise muscle growth.
4. Continue to Challenge Yourself
Why It’s Effective: Adding weight increases resistance, making your muscles work harder, and further enhancing muscle activation and strength.
Common Mistakes to Avoid
Bouncing
Avoid using momentum to lift yourself up. This reduces the effectiveness of the exercise and can lead to injury.
Inadequate Range of Motion
Ensure you are fully extended and lowering your heels to get the full benefit of the exercise.
Incorrect Foot Position
Make sure your feet are parallel and hip-width apart to maintain balance and proper form.
Conclusion
By following these tips and incorporating the adjustments suggested by our physio, you can improve your calf raise technique and achieve better results. Remember, consistency and proper form are key to any successful exercise routine. Happy training!
Contact Us if You Need a Hand with Your Calf Raises
If you’d like to improve your calf raise technique get in touch. Our physios in Bondi Junction can help.
More Information About How to Improve Your Calf Raise and Avoid Common Mistakes
For more information about How to Improve Your Calf Raise and Avoid Common Mistakes, or any other physio related questions you might have please get in touch.